A delicious Slimming World friendly recipe for Slow Cooker Jamaican Chicken Stew.
Scroll down for full recipe and instructions
My boyfriend and I are real fans of Caribbean food, and love visiting our local Caribbean restaurant for cocktails and jerk chicken. The food is always packed with flavour and there is always our favourite reggae playing.
My boyfriend is half Jamaican and has wanted me to try and create us some homemade Jamaican food for a while. Jerk is a style of cooking native to Jamaica in which meat is dry-rubbed or wet marinated with a hot spice mixture called Jamaican jerk spice.
This dish is full of the traditional jerk flavours, and tastes even better if you leave the chicken in jerk seasoning over night.
If you have never had rice and peas before, the 'peas' are not garden peas, like you may think, but are actually beans, as beans are called 'peas' in the Caribbean. I have used some kidney beans for mine.
The stew itself is syn free, but there are a few syns in the rice and peas thanks to the coconut milk. it really gives the rice a creamy taste and texture, so I would recommend using the few syns for it.
You can pack the stew with as many veggies as possible, to get your speed food up!
Scroll down for full recipe and instructions
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Jamaican Chicken Stew with Rice & Peas Recipe
The stew itself is SYN FREE, but if you have it with rice & peas, the rice is syned.
Serves 4
Extra Easy Syn Value: Including the rice & peas is 1.5 syns per portion. All syn calculations are my own, and are for guidance only. I am not affiliated with Slimming World in any way, other than being a member myself.
This website is unofficial and in no way part of or representative of Slimming World. You should check with Slimming world for the most up to date Syn values using official resources such as the Syns calculator, Syns Online on LifelineOnline or by calling the Syns Hotline on (0906) 851 8518.
You will need:
4 large skinless chicken breasts
4 Garlic Cloves minced
1 tbsp Jerk Seasoning (try and use a syn free/sugar free one)
Pinch of Black Pepper
½ teaspoon minced ginger
1 handful Fresh Thyme
4 tbsp Worcestershire Sauce
2 large Onions finely diced
Handful of baby corn, sliced
3 large Carrots sliced
1 can Chopped Tomatoes
1 tbsp allspice
1/2 tsp of chilli powder
400 ml Beef Stock made with 2 cubes and 400ml boiling water
Juice of 1 lime
For the rice:
200g basmati rice
400g can light coconut milk
1 bunch spring onions, chopped
2 large thyme sprigs
2 garlic cloves, finely chopped
1 tsp ground allspice
1 can of kidney beans, drained
Method:
For best results, sprinkle the chicken with jerk seasoning the night before cooking.
Add all the ingredients for the stew into the slow cooker dish. Mix well and cook on low for 6 hours, or high for 3. If you would rather cook it in the oven, add all the ingredients to a large casserole dish and cook on a low heat for 2 hours. Make sure you check the chicken is cooked through.
About 15 mins before the stew is finished, rinse the rice off under cold water, then add the dry rice to a sauce pan.
Add the can of coconut milk to the rice, spring onions, thyme sprigs, garlic cloves and ground allspice.
Season with salt and add 300ml cold water. Set over a high heat.
Once the rice begins to boil, turn it down to a medium heat, cover and cook for 10 mins.
Add the tin of drained kidney beans to the rice, then cover with a lid. Leave off the heat for 5 mins until all the liquid is absorbed.
Season with salt and add 300ml cold water. Set over a high heat.
Once the rice begins to boil, turn it down to a medium heat, cover and cook for 10 mins.
Add the tin of drained kidney beans to the rice, then cover with a lid. Leave off the heat for 5 mins until all the liquid is absorbed.
Syn calculations are all carried out as a paying Slimming World member. I am not a consultant! It is always recommended to check syn values yourself.
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